Joe Rogan, the widely known podcaster, comedian, and UFC commentator, has built a reputation for experimenting with different health and fitness routines. One of his most famous experiments was his 30-day challenge with the carnivore diet in January 2020. This diet plan focuses solely on animal-based products, and many of Rogan’s followers were curious: What did Joe Rogan eat on the carnivore diet? How did it affect him, and what were the results?
In this article, we’ll dive deep into Rogan’s carnivore diet experience, including what he ate, why he decided to follow this unique eating plan, and the benefits and side effects he encountered. We’ll also provide insights into the sustainability of the carnivore diet, and whether it might work for others.
What Did Joe Rogan Eat on the Carnivore Diet?
The carnivore diet is one of the most restrictive eating plans, but Joe Rogan embraced it for 30 days. So, what did Joe Rogan eat on the carnivore diet exactly? Rogan’s diet consisted entirely of meat, fish, eggs, and other animal products. Unlike other low-carb diets, such as keto or paleo, which allow for some plant-based foods, the carnivore diet eliminates all vegetables, fruits, grains, and legumes.
Typical Foods in Joe Rogan’s Carnivore Diet
Here’s a breakdown of what Joe Rogan typically ate while on the carnivore diet:
- Allowed Foods:
- Beef, pork, lamb, and other types of meat
- Fish and seafood
- Eggs
- Dairy products like butter and cheese (if tolerated)
- Organ meats like liver, kidney, and heart
- Forbidden Foods:
- Vegetables, fruits, grains, and legumes
- Sugars and processed foods
- Plant-based oils and nuts
Rogan relied heavily on fatty cuts of meat such as ribeye steaks and wild game like elk and bison. He also occasionally consumed wild-caught salmon to add variety and healthy fats like omega-3s to his meals.
Why Did Joe Rogan Follow the Carnivore Diet?
Many people wonder, what did Joe Rogan eat on the carnivore diet, but it’s equally important to ask why he chose this diet in the first place. There were two primary reasons for Rogan adopting this diet: to manage his autoimmune condition and to lose weight while improving his energy levels.
1. Managing Autoimmune Symptoms
Joe Rogan suffers from vitiligo, an autoimmune condition where the body’s immune system attacks pigment-producing cells in the skin, leading to white patches. Rogan believed that the carnivore diet, with its emphasis on reducing inflammation, could potentially help alleviate his symptoms. The diet eliminates plant-based compounds like lectins and oxalates, which are thought by some to trigger immune responses in certain individuals.
2. Weight Loss and Energy Improvement
In addition to managing his autoimmune condition, Rogan wanted to shed some extra pounds and increase his energy levels. He began the carnivore diet weighing 205 pounds and aimed to lose body fat while maintaining muscle mass. The high-protein, high-fat nature of the diet helped him drop 12 pounds in just 30 days. Rogan also reported that his energy levels became much more stable throughout the day, avoiding the blood sugar crashes associated with carbohydrate-heavy diets.
For more information on how low-carb diets can support weight loss and energy improvement, check out this Mayo Clinic article.
Joe Rogan’s Meal Plan on the Carnivore Diet
A big question on everyone’s mind was, what did Joe Rogan eat on the carnivore diet on a daily basis? Rogan’s meals were simple yet nutrient-dense, centered on high-quality meats and healthy fats. He typically consumed two meals per day.
Joe Rogan’s Daily Carnivore Diet Meal Plan
Here’s what Joe Rogan’s meal plan on the carnivore diet looked like:
- Breakfast:
- Eggs and bacon or a ribeye steak
- Sometimes paired with butter for added fat
- Dinner:
- Grass-fed elk or bison, often cooked in butter or tallow
- Occasionally, wild-caught salmon for its omega-3 content
Rogan’s diet was focused on consuming enough fatty cuts of meat to keep his body in ketosis, the metabolic state where fat is used for energy instead of carbohydrates. This approach ensured that Rogan had a steady supply of energy throughout the day without experiencing the highs and lows often associated with carb-rich diets.
If you’re looking for more meal inspiration similar to what Joe Rogan ate, check out these carnivore diet recipes.
Benefits Joe Rogan Experienced on the Carnivore Diet
1. Weight Loss
One of the most noticeable benefits Joe Rogan experienced from the carnivore diet was weight loss. After 30 days, Rogan lost 12 pounds, with much of the fat coming from his face and waist. The high-protein and high-fat diet helped him maintain muscle mass while shedding unwanted fat, a result many carnivore dieters report.
2. Improved Mental Clarity and Stable Energy
Rogan also reported improved mental clarity and more stable energy levels while following the carnivore diet. By eliminating carbohydrates, Rogan avoided the blood sugar spikes and crashes that come with high-carb diets. Instead, he enjoyed a steady supply of energy that helped him stay mentally sharp throughout the day.
3. Reduction in Autoimmune Symptoms
The carnivore diet’s anti-inflammatory properties were a key reason Rogan tried the diet. After 30 days, Rogan noticed an improvement in his vitiligo symptoms. The white patches on his skin became less pronounced, and he credited this to the elimination of plant-based compounds that might have triggered inflammation.
For more on how diet can impact autoimmune diseases, refer to this Harvard Health article.
Challenges and Side Effects of the Carnivore Diet
While the benefits of what Joe Rogan ate on the carnivore diet are clear, it wasn’t all smooth sailing. Rogan, like many others, encountered some side effects, especially in the early stages.
1. Digestive Issues
During the first two weeks of the diet, Rogan experienced explosive diarrhea. This is a common side effect for people transitioning to the carnivore diet, as the body adjusts to processing large amounts of protein and fat without fiber from plant-based foods. Fortunately, Rogan’s digestive issues subsided by the third week.
2. Electrolyte Imbalance
Rogan also faced challenges with maintaining his electrolyte balance. When carbohydrates are eliminated, the body loses sodium, potassium, and magnesium more quickly. Rogan managed this by adding pink Himalayan salt to his water and ensuring he drank enough fluids.
If you’re curious about electrolyte management on low-carb diets, read this Diet Doctor article.
3. Lack of Variety
A common challenge for people following the carnivore diet is the lack of variety. Eating only animal-based products can become repetitive, and even Rogan admitted that the diet could feel monotonous at times. However, he embraced the simplicity and found creative ways to prepare different meats to keep his meals interesting.
Is the Carnivore Diet Sustainable Long-Term?
Joe Rogan’s Cyclical Approach to the Carnivore Diet
While what Joe Rogan ate on the carnivore diet worked well for his 30-day challenge, Rogan doesn’t follow the diet year-round. Instead, he uses it as a reset for his body, typically adhering to the diet during January, which he refers to as “World Carnivore Month.” The rest of the year, Rogan eats a more balanced diet that includes fruits, vegetables, and occasional indulgences like low-carb ice cream.
This cyclical approach allows Rogan to enjoy the benefits of the carnivore diet without feeling restricted for long periods.
FAQs About Joe Rogan’s Carnivore Diet
Is the carnivore diet sustainable for long-term use?
While Joe Rogan cycles on and off the diet, many people find it challenging to sustain the carnivore diet long-term due to its limited variety and restrictive nature.
Can you lose weight on the carnivore diet like Joe Rogan?
Yes, many people, like Joe Rogan, experience weight loss on the carnivore diet because it eliminates carbohydrates and encourages the body to burn fat for energy.
What did Joe Rogan eat on the carnivore diet?
Rogan primarily ate grass-fed elk, bison, ribeye steaks, and wild-caught salmon, focusing on high-quality, nutrient-dense meats.
Did Joe Rogan’s vitiligo improve on the carnivore diet?
Yes, Rogan noticed a reduction in his vitiligo symptoms after following the carnivore diet for 30 days, likely due to the diet’s anti-inflammatory properties.
Conclusion
Joe Rogan’s 30-day carnivore diet challenge provided him with significant benefits, including weight loss, better mental clarity, and reduced autoimmune symptoms. By focusing on meat and animal-based foods, Rogan felt healthier, leaner, and more energized.
While the carnivore diet worked well for Rogan, it may not be suitable for everyone, especially as a long-term solution. If you’re interested in trying it out, consider consulting a healthcare professional and experimenting with different carnivore diet recipes to maintain variety in your meals.